3. Increase growth hormone (GH)
– Consume an adequate amount of protein at meals, aiming for 3 to 6 ounces per serving, as protein intake strongly stimulates GH release. Getting enough protein ensures maximum GH production.
– Prioritize getting sufficient sleep on a regular basis, as the majority of GH is secreted in deep sleep stages. Lack of quality sleep disrupts this GH pulse that restores the body overnight. Adults should aim for 7-9 hours of sleep per night.
– Consider an intermittent fasting eating pattern, restricting food intake to an 8-12 hour window daily while fasting the remainder. Studies show this allows GH to reach higher peak levels than grazing or snacking throughout the day. Periods without calories seem to trigger amplified GH bursts. An easy approach is delaying breakfast by a few hours and eating dinner earlier.